Calculating your daily carb intake may not sound like a lot of fun unless you’re good at it. According to the FDA, you should eat 45-65.5 percent of your calories from carbohydrates. Assuming a daily caloric intake of 2,000 calories, this equates to about 225-325 grams of carbohydrates. Furthermore, it is possible to exceed the recommended daily allowance for carbohydrates if one is not careful.
See if you experience any of the following common side effects of eating too many carbs to get a more tangible idea if you are eating too much bread, rice, pasta, chips, and Mountain Dew. Knowing this may encourage you to prioritize complex carbohydrates, which are the healthiest option. Read on for more information, and if you’re interested in learning more about how to eat healthily, be sure to check out our list of the 21 Best Healthy Cooking Hacks Ever.
According to the National Sleep Foundation, a diet high in simple carbohydrates may cause fatigue, both in the long term and immediately after consumption.
While eating high-carb foods may temporarily increase blood sugar levels and boost energy levels, this boost is often followed by a rapid drop in blood sugar, which has been shown in a study published in Frontiers in Endocrinology to decrease the activity of certain neurons involved in the sleep/wake cycle and drain energy.
In addition, if you consume an excessive amount of carbohydrates throughout the day, you may have trouble falling or staying asleep, which can leave you feeling tired the following day. Here is a chart that shows how many carbohydrates you can eat daily while still losing weight.
Overconsumption of calorie-dense carbohydrates like chips, baked goods, pizza, sugary beverages, cocktails, and crackers can lead to weight gain. Yet, there is more going on than simple overeating. Knowing how insulin functions are necessary for comprehending this.
Most people’s blood sugar levels drop after eating a meal high in processed carbohydrates because the pancreas releases a surge of insulin to facilitate glucose’s entry into cells. However, if you consume an excessive amount of carbohydrates, your body will turn the surplus glucose into fat.
Harvard Medical School researchers analyzed data on over 140,000 people who have high insulin after eating processed carbohydrates and found a strong association with higher body mass in a study published in the journal Clinical Chemistry. According to the study’s author, endocrinologist, and Harvard Medical School professor David Ludwig, MD: “It appears that a lifetime of high glucose-stimulated insulin secretion…is obesogenic.”
3. Decreasing Body Fat
Yes, we just showed that a lot of carbs can make you fat. However, the type of carbohydrates that are consumed regularly makes a huge difference. Nutrients published research shows that a diet high in plant-based carbohydrates can help people lose weight and fat, and boost insulin sensitivity.
“Carbohydrate phobia is common among the general population thanks to fad diets. But studies still show that the best fuel for our bodies is the carbs we get from fruits, vegetables, beans, and whole grains “Clinical research director for the Physicians Committee for Responsible Medicine and lead author on the study Hana Kahleova, M.D., Ph.D.
4. Having an intestinal gas attack
You might feel more bloated after eating carb-heavy meals because your body will hold on to more water to help digest them. Gas production can be triggered by a wide variety of carbohydrates, including sugary processed foods, fruits, vegetables, and carbonated beverages like sodas.
Short-chain carbohydrates, also known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), are the main culprits in gas production. The National Institute of Diabetes and Digestive and Kidney Diseases maintains a comprehensive list of FODMAPs.
5. Craving more carbohydrates
Research published in the Archives of General Psychiatry suggests that consuming a high quantity of sugary carbohydrates can trigger brain activity with similarities to that seen in those who are addicted to drugs or alcohol. Ingestion of carbohydrates causes the brain to secrete dopamine.
In response to carbohydrate cues, researchers have observed increased activation of the reward circuity and decreased activation of brain regions that normally suppress overeating.
6. Holes in the tooth
If you’re like most people, you learned by the time you were four that sugary candies like jawbreakers, gummi bears, and Jolly Ranchers are bad for your teeth. According to The American Journal of Clinical Nutrition, carbohydrates, particularly starchy ones like chips, pasta, and bread, are broken down by saliva into simple sugars.
After digesting these sugars, the bacteria in your mouth make acids that lower the pH of plaque, demineralize teeth, and eventually lead to decay. Thus, heed the advice of the dentist from your youth: Use a toothbrush after eating, especially if you ate a lot of carbohydrates.
Self-reported dietary studies in adolescents and young adults suggest that a diet high in sugary foods, particularly processed carbohydrates with added sugars, milk, and saturated fats, may exacerbate Acne.
A total of 248 adults (115 men, 133 women) between the ages of 18 and 25 participated in a study described in the Journal of the Academy of Nutrition and Dietetics. Researchers discovered that people whose acne was moderate to severe also consumed more added sugars, milk, and saturated fats than those whose acne was mild. About half of the study’s participants cited poor diet as a contributing factor to their acne.